6 Facts About Gluten That You're Probably Getting Wrong

What exactly is gluten? Most Americans can’t give a satisfactory answer, a survey published Tuesday found.

Though 9 in 10 Americans have heard of the protein — “gluten-free diet,” “gluten sensitivity” — 54% of survey respondents couldn’t define it correctly, according to NSF International, an independent public health inspection organization.

Here are the common gluten misunderstandings, according to the survey:

1. A quick Gluten 101. Gluten is a protein found in the “Big Three” grains (wheat, barely and rye) and their many derivatives, and also less common grains like triticale and malt. There are a variety of reasons why people aim for a gluten-free diet, including celiac disease, wheat allergy or other sensitivities to gluten. Whether a gluten-free diet is generally healthier is still being debated.

2. Wheat-free doesn’t mean gluten free. Remember: wheat is just one of several grains that contain gluten.

3. Rice is gluten-free, in most cases. Rice is a grain—but not all grains contain gluten.

4. Spices and flavoring can contain gluten, though not usually. In some cases, spices are adulterated with wheat flour or wheat starch to cut costs, which can lead to cross-contamination.

5. Same goes for dietary supplements.

6. A “gluten-free” label doesn’t always mean the food has been verified to be truly gluten-free. Though the FDA regulates “gluten-free” labeling on processed food, it doesn’t regulate claims made on restaurant and bakery menus, the survey warns.

QUIZ: Should You Eat This or That?

Which is better for you: Half cup of ice cream or 3 scoops of sorbet?

Getty Images (4)

Answer: A half cup of ice cream
If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat.

Getty Images (5); Gif by Mia Tramz for TIME

Which is better for you: Real butter or spray on fake butter?

Getty Images; Tara Johnson for TIME

Answer: Butter
Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients.

Getty Images (1); Gif by Mia Tramz for TIME

Which is better for you: A turkey burger or a sirloin burger?

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Answer: Sirloin burger
Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings.

Getty Images (1); Gif by Mia Tramz for TIME

Which is better for you: Almonds or pretzels?

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Answer: Almonds
Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content.

Getty Images (1); Gif by Mia Tramz for TIME

Which is better for you: Special K or eggs?

AP; Getty Images

Answer: Eggs
In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast.

Getty Images (1); Gif by Mia Tramz for TIME

Which is better for you: Fat free salad dressing or regular salad dressing?

Tara Johnson for TIME

Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt.

Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein.

Tara Johnson for TIME (2); Gif by Mia Tramz for TIME

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